Strong And Vigorous After Forty

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My name is Duncan Brompton. I’m a CSCS and at forty-four years old I feel better, lift heavier, and look younger than I did in my twenties. I’ve found some of the keys to being strong and vigorous after age forty.

For close to a decade now I’ve been doing a consistent experiment on myself to figure out how to improve my health through diet, training, and state of mind. I now have a first-hand understanding of how these aspects of health intertwine. And I now know from experience that a person can be strong and vigorous after forty years of age. I’m certainly not the only one who has figured this out. Not by a long shot. But I have my own combination of approaches to it. And I’ve shared them with people I know, and watched them benefit and thrive. I also continue to adjust my approach as I make new discoveries.

I currently weigh 205 lbs. at 6’0″. In a couple of recent training sessions I squatted 485 lbs. below parallel for five singles in one workout, deadlifted 510 lbs. for a double, and overhead pressed 205 lbs. These aren’t true maxes, just training lifts from the past year. My standing vertical jump is still 36″ which is what it was when I was eighteen years old. No idea what my actual body fat percentage is, but I’m guessing somewhere around 10%.

My blood work results are fantastic, and my cognitive function and memory are the best they’ve been in my life. I’ve also mostly shed the low-grade depression that followed me around like a cloud for much of my life.

I strive to optimize myself, but I wouldn’t call myself a biohacker. I’ve never stepped foot in a lab for any sort of new and innovative medical treatments like stem cell injections in unusual parts of my body, etc.

I just aim to find basic, effective things a person can do for life to be their best without getting bogged down in chasing every new gizmo, workout, or diet that comes along. And without spending a fortune on things that may or may not have any impact. I believe in the tried and true.

Why I Created A Blog

Why am I telling you all of these things about myself? And what makes me think anybody might give a shit about articles I write? Because along with a shameless, shirtless picture above, they’re the evidence that I’ve tried many things and found a few that work.

And I want to share what I’ve learned. What’s the point of keeping it to myself when I see so many people in the world struggling? Maybe nobody will read what I write, but it seems a shame to keep quiet. And though I don’t see my path as completely and totally unique, everyone responds to different voices. So if mine can help someone else that’s incredibly rewarding.

With a bit of diligence I’ve become proof to myself and people I know that with the right basic nutrition, physical training, and mindset, a person can still be strong and vigorous after forty years old. And in many cases be stronger and healthier than they were in younger years. Just a half decade ago I was barely able to stay awake at work all day and literally felt like I was falling apart. Now I feel like a kid again.

Forty really isn’t that old. But I plan to prove that fifty, sixty, and beyond aren’t either. At least not from the standpoint of biological-age. I’m convinced that we can get stronger and healthier as we age. And even as we enter true old-age, we at least don’t have to be completely feeble and unable to take care of ourselves. I believe that on some level it’s simply a choice and the will to make it happen. It also has to be done intelligently, and it’s important to know that there are no magic pills.

I’m certain the things I do are applicable to someone much younger than me as well. It’s never too early to start dialing oneself in. As they say, I wish I knew then what I know now. I can only imagine how strong, productive, happy and healthy I’d be now if I could travel back in time and talk to myself at twenty.

Some Core Tenets Of My Approach To Health, Living And Aging Well

With regards to diet I believe in whole foods and food-derived supplements. I don’t think everything found in nature is beneficial and safe. For instance, I don’t supplement with hemlock or poison ivy. But if it was made in a lab, or is sold at GNC in a fluorescent container, I probably don’t consume it.
I also believe that people are different metabolically and it’s imperative that everyone figure out what works for them. Metabolic health really is the secret to performance and long-term well being as far as I’m concerned.
Barbell lifting and the compound, multi-joint lifts are the core of my physical training. I also do sprinting and jumping/plyometric workouts weekly. If done wisely I think these things keep the body younger than anything else. Some people claim squats ruin the knees. I’ve been squatting for twenty five years and my knees feel great. Squats done with incorrect form are the problem.
I do a bit of high intensity interval and repeat training that I program myself with an emphasis on movements I’m not hitting when lifting. And I do occasional cardio like hiking, mountain biking, and beach runs.
I feel strength is the foundation, but athleticism and feeling good are extremely important. I’m not a proponent of being strong and jacked if a person can’t go be active outdoors or play sports. Strength programming that makes a person feel like they got hit by a truck every day makes this difficult. There are tons of guys bigger and stronger than me, but I’m fine with that if it means I can still cruise up a mountain, ski moguls for six hours, and move fluidly.
By lifting to get strong, one develops a physique that exudes power. It may not win a bodybuilding competition, but a physique of strength still speaks for itself.
I don’t do bulking and cutting. I’m just trying to be healthy and robust. By lifting for strength consistently and eating a great diet I make slow and steady progress towards gaining muscle and staying lean at the same time.
Sleep is of utmost importance. Nothing ground breaking about that, but it can never be over-emphasized.
As mentioned above, I believe in a less-is-more approach any time it’s effective. The fewer things a person can do to improve oneself, the easier it is to commit and make long term progress. Minimum effective dose. That doesn’t mean everything one does should be easy, but over-complication is pointless if it gets overwhelming and too hard to stick with.
The quality of media, information, entertainment, and social interactions we consume is as important as the quality of food and water we consume.

My Goal Is To Offer Something Of Value

My aim is to provide content that’s insightful and actionable. I will give my honest suggestions, observations, and experiences based on the things I’ve personally tried. And if I find good products that meet the core of my approach, I’ll gladly pass along recommendations.

If I change my mind about something I’ll be up front. If you try something I write about and find it unhelpful, please let me know. Or if you try something I’m not aware of and find it helpful, please let me know. And I’ll use this platform as a vehicle to keep myself accountable to my word. Mostly, I hope that people of any age will find something of value. And that many who feel their age is catching up with them will learn how to turn back the hands of time and feel their best in years. To feel strong and vigorous after forty is something we’re all capable of.